16 Workout Motivation Tips
After you've climbed that workout train, it can be pretty hard to stay on it.
Many people fall off the wagon very soon because they are just not motivated enough to keep going.
So what can you do to prevent that from happening and actually achieve that goal you set for yourself?
Well, let's look at 16 tips that can be of great help in that regard.
We tend to forget lots of thing throughout our daily endeavors.
So making a written list of the reasons you want to workout and what you want to accomplish can be a strong motivator to keep on going.
So making a written list of the reasons you want to workout and what you want to accomplish can be a strong motivator to keep on going.
Maybe even try writing that list with a pen instead of on a computer. It can have a bigger impact that way.
People who workout just because they want to impress somebody with their bodies are often damaging their own self-value and are generally just becoming more and more unhappy.
The motivation for working out should come from within yourself, to find joy and pleasure in yourself, and not in the approval of others.
So focus on your health, strength and overall physical and mental progress, and you’ll be constantly motivated.
2. Mix things up!
It can be quite challenging to keep doing the same thing over and over again. Our brains are wired for variety and always trying different things.
For example, there is biking, hiking, swimming, various sports (soccer, tennis, basketball etc.). There are different workout routines you can try, different exercises, different movements and positions.
There's cardio, there's weightlifting, pilates, aerobics, group classes...
Create your own workout programs.
With time you will understand which exercises are good for what and you’ll be able to create your own versions of your daily workouts.
It keeps your brain engaged and motivation going.
It keeps your brain engaged and motivation going.
Create challenges for yourself, engage your brain, always try something different and make your workouts super interesting.
3. Schedule
3. Schedule
Don't leave your fitness up to chance.
Instead, schedule a regular workout time. Prepare for working out by knowing exactly what time of day you want to workout and stick to it.
Instead, schedule a regular workout time. Prepare for working out by knowing exactly what time of day you want to workout and stick to it.
Maybe that's before you go to work in the morning to get you pumped for the rest of the day, maybe it's in the afternoon after you get home from work to relieve the stress accumulated throughout the day, and maybe it can even be during the work break. It's up to you to decide.
The important thing is to set a fixed part of the day you're going to stick to every day and schedule all your other daily activities around that.
Just don't work out in the evenings before you go to bed so you don't mess up your sleep.
4. Visualize
4. Visualize
On days you don't feel like doing anything, especially going to the gym or for a run, visualize yourself doing it.
Visualize every step, every scene on your running trail, visualize doing those 10 pull-ups or achieving that goal you set for yourself.
It's going to be very easy to get yourself moving when you know the exact process of doing something. Your brain doesn't like not knowing how to get somewhere, so visualizing every detail can be very helpful.
Visualize every step, every scene on your running trail, visualize doing those 10 pull-ups or achieving that goal you set for yourself.
It's going to be very easy to get yourself moving when you know the exact process of doing something. Your brain doesn't like not knowing how to get somewhere, so visualizing every detail can be very helpful.
5. Break down big goals into small pieces
The overwhelming feeling we get when we realize how many things we need to do to accomplish our goals can be… well, overwhelming.
That’s why it’s useful to move from small goal to small goal, ticking the box when you’ve accomplished something. This will be a great motivational booster and will keep you focused.
Your brain rewards you when you accomplish a small goal with the release of dopamine, and that dopamine is like a drug of motivation for the next small step.
6. Don't do it alone
Why do something alone if you can do it alongside somebody else?
Try working out alone the smallest amount of time possible.
It would be awesome if you could get a workout buddy or tell your friends what your goal is so you’ll know you disappoint someone other than yourself if you don’t finish.
It would be awesome if you could get a workout buddy or tell your friends what your goal is so you’ll know you disappoint someone other than yourself if you don’t finish.
7. Motivational videos
Oh yes, motivational videos. Those can be very powerful, watch those.
Here are some awesome youtube channels for motivation:
8. Buy new gear
You’re not going to feel good running in those old worn down sneakers and if you’re not fond of running without music, you’re probably going to feel a lot better to run with some quality (and maybe wireless) earphones/headphones.
When you’re going to buy running shoes, buy some high-quality supportive shoes that you feel awesome in.
9. Earn money by losing weight
When you’re going to buy running shoes, buy some high-quality supportive shoes that you feel awesome in.
9. Earn money by losing weight
It’s a service offering the possibility to bet on yourself, more precisely on whether you will lose the amount of weight you set out to lose in a certain amount of time or not.
When money is involved, motivation shifts to the final gear!
When money is involved, motivation shifts to the final gear!
10. Go a little bit further
Achieving small goals gives you an extra dopamine boost in your brain, what I’ve explained before. That’s why you should always achieve a little bit more every workout.
When you’re done getting to where you wanted for that day, do a little bit more. You will feel great moving your limits every time.
And it’s a well-known fact that pushing through when it becomes hard is where true results are achieved.
When you’re done getting to where you wanted for that day, do a little bit more. You will feel great moving your limits every time.
And it’s a well-known fact that pushing through when it becomes hard is where true results are achieved.
11. Use apps
There are many apps to help you keep track of progress towards your fitness goals.
You can keep track of your meal plans, workout plans, weight loss progress, endurance progress, and many other things.
There are music apps that play music with a consistent beat or apps that let you compete against other people who are using the app.
There are apps which can make a game out of workouts which can, in turn, make you do more with less effort.
Here’s a list of some of them:
- Map my Fitness by UnderArmour
- Nike+ Training Club
- Couch to 5K
- Zombies, Run!
- Fitbit
- Strava
- Endomondo
- Happify
- Spotify
All of this is sure to keep you motivated to continue achieving more goals.
12. Prepare beforehand
It’s really important to be prepared for your workouts, prepare your meals, your water, your energy bars, your schedule, end every other technical stuff so that you can just focus on your workout when the time for that comes. You can prepare your workout gear or outfit so you have one less thing to think about when you actually want to start working out.
13. Think of times you did it
13. Think of times you did it
Think about positive memories of your fitness accomplishments, and constantly remind yourself of those times when you got stronger or when you were able to accomplish a certain goal.
That will give you the motivation and confidence to keep going and accomplish more good things.
14. Change your perspective
That will give you the motivation and confidence to keep going and accomplish more good things.
14. Change your perspective
Stop thinking like you're never going to achieve your goals and start thinking positive.
Start thinking of the good things working out is going to bring you instead of all the hard work you have to do.
And be positive about yourself.
If you were blessed with a healthy body and you can do whatever you want with it, be thankful for that and do whatever you can to keep it that way and even improve its capabilities.
15. Reward yourself
15. Reward yourself
Don't take a shower until you've worked out, don't eat that delicious cake until you've gone for a run, don't watch your favorite tv show until you've done those 50 push-ups...
You can also treat yourself with a new pair of sneakers after completing your first 5K, or buy yourself those new earphones to make your runs even more awesome.
16. Have fun!
16. Have fun!
It can be very demotivating if you over-exhaust yourself. So don't try to achieve certain goals too fast by doing too much.
Every change takes time.
It is better to workout slower and longer because you will have more fun, you won't feel terrible afterward and be in pain, and you'll achieve your goals because you will be motivated to keep doing what you love and feel good doing.
So make your workouts fun and keep going!
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